Effects of single vs. multiple-set short-term strength training in elderly women

Abstract

The strength training has been shown to be effective for attenuating the age-related physiological decline. However, the adequate volume of strength training volume adequate to promote improvements, mainly during the initial period of training, still remains controversial. Thus, the purpose of this study was to compare the effects of a short-term strength training program with single or multiple sets in elderly women. Maximal dynamic (1-RM) and isometric strength, muscle activation, muscle thickness (MT), and muscle quality (MQ=1-RM and MT quadriceps quotient) of the knee extensors were assessed. Subjects were randomly assigned into one of two groups: single set (SS; n=14) that performed one set per exercise or multiple sets (MS; n=13) that performed three-sets per exercise, twice weekly for 6 weeks. Following training, there were significant increases (p≤0.05) in knee extension 1-RM (16.1±12 % for SS group and 21.7±7.7 % for MS group), in all MT (p ≤0.05; vastus lateralis, rectus femoris, vastus medialis, and vastus intermedius), and in MQ (p≤0.05); 15.0±12.2 % for SS group and 12.6± 7.2 % for MS group), with no differences between groups. These results suggest that during the initial stages of strength training, single-and multiple-set training demonstrate similar capacity for increasing dynamic strength, MT, and MQ of the knee extensors in elderly women.

Ultrasound imaging in women's arm flexor muscles: intra-rater reliability of muscle thickness and echo intensity

“…Our data suggest the intra-rater reliability of these US parameters is good, especially for MT. The high ICCs (0.88) and low CV and SEM values (<10%) were comparable to the reliability of previous US studies examining MT of quadriceps muscles in young men and elderly women 3 - 5 . This study was designed to assess reliability in young women, including a high number of subjects and using a more robust statistical approach.…”

“…Although this study had shown good reliability for EI in a large range of regions of interest, they only carried out ICC and CV analysis in 10 women. Other studies 3 - 5 have demonstrated high ICC (>0.90) and low CV (<5%), but they were conducted as part of a larger study in which reliability was not the primary aim and potential sources of bias might not have been adequately controlled (i.e., measures by blind rater).…”

“…Later, all image measurements and statistical analyses were performed by a second, blind researcher using non-sequential numbers. The choice of these muscle groups and the US parameters were based on the large amount of experimental studies investigating these muscle groups 3 , 5 , 6 , 20 , 21 .…”

Effects of training volume on lower-body muscle strength in untrained young men: a contralateral control study

“…The similar increase in 1RM strength between 1 and 3 set observed in our study is consistent with previous studies that investigate the effect of training volume in trained and Effects of training volume: a contralateral control study untrained subjects 6,9,[12][13][14] . For example, Hass, Garzarella, de Hoyos, Pollock6 showed a similar increase in leg extension 1RM for 1 (+13.6%) and 3 sets (+12.8%) after a 13-wk RT program (8-12 repetitions to volitional fatigue at 75% of 1RM) in previously trained subjects.…”

“…These inconsistencies may be associated with the studied muscle groups because different strength gains have been observed in lower-and upper-body muscles in response to training volume 3,5,9,10 . In a specific analysis for lower-body muscles (e.g., knee extensor muscles), some studies have reported greater strength gains with high-volume training than low-volume (3 sets vs.1 set) 3,5,11 , whereas others reported similar results 6,9,[12][13][14] . Therefore, there is a still controversy as to whether multiple sets protocols are more effective than single set protocols for increasing lower-body muscle strength.…”